When thinking about staying healthy and injury-free, we’re often told to focus on strength training, mobility, nutrition, and recovery. All of which are equally important, however there is a very important group of muscles that are often overlooked by active women – the pelvic floor.

You don't have to be pregnant, postpartum, or experiencing bladder leaks to benefit from understanding your pelvic floor. Whether you're a runner, weightlifter, dancer, CrossFit enthusiast, or simply enjoy staying active, your pelvic floor plays a vital role in how your body performs.

Bringing a new baby into the world is an incredible experience, but it also places significant physical demands on the body. Whether you had a vaginal delivery or a cesarean section, your body undergoes major changes during pregnancy and childbirth. 

For many new parents, returning to the gym feels like an important step toward regaining strength, energy, and confidence. However, rushing back into exercise too quickly can sometimes lead to setbacks. With the right approach, you can safely return to the activities you enjoy and build a stronger foundation than ever.

When people hear the words pelvic floor physiotherapy, you may immediately think of pregnancy or postpartum recovery. While pelvic floor physiotherapy is incredibly valuable for new moms, it’s not just for women who have had children. In fact, runners of all ages and backgrounds — including those who have never been pregnant — can benefit from seeing a pelvic floor physiotherapist.

If you’ve ever experienced urinary leakage, felt heaviness or pressure, or struggled with persistent hip, low back, or core issues while running, your pelvic floor may be playing a bigger role than you think.

As a Sport Physiotherapist and long-distance runner working out of Cadence Physiotherapy on Kingston Road in Scarborough, I see the same mistake over and over again: runners who add strength training to their plan, only to do it in a way that either leaves them injured, exhausted, or no faster than before.

The problem isn't that runners are undisciplined with their strength programming. It's that most strength training programs weren't designed with distance runners in mind. Here's a few common issues I see repeatedly, and a few suggestions on how to address them.

Shockwave therapy is an increasingly popular, evidence-based treatment used in rehab spaces to address a variety of persistent musculoskeletal conditions. Despite its name, it’s not as intimidating as it sounds. In fact, it’s a non-invasive, clinically proven option that can help reduce pain and stimulate healing.

For many people, the weekend is when fitness goals finally take center stage. Whether it’s a long run, a pickup game, a tough gym session, or an outdoor adventure, those two days often carry most of an entire week’s worth of activity. But jumping from a mostly sedentary routine into high-intensity exercise can put unnecessary stress on your body—and significantly increase your risk of injury.

If you want to stay active and pain-free, a smarter approach is key. Here are seven injury-prevention tips that will help you mitigate your risk of injury, so you can keep doing what you love.

The postpartum season is often described as joyful—and it is—but it’s also a time of deep physical recovery. Pregnancy and childbirth ask a lot of your body, especially your pelvic floor and core.

It’s completely normal to feel eager to “get back” to exercise. But returning to regular workouts without rebuilding your foundation can sometimes create more problems than it solves.

That’s where small group pelvic floor classes come in. They offer a safe, supportive, and structured path back to strength—without rushing the process.

At Cadence Physiotherapy, small group postpartum classes led by Jamie Bell are designed specifically for this stage of recovery. Even better? Babies are welcome, so you don’t have to choose between caring for yourself and caring for your little one.

Back pain during pregnancy is one of the most common complaints among expecting mothers. In fact, the majority of pregnant women experience some level of discomfort in their lower back, hips, or pelvis at some point during their pregnancy. As your body changes to support your growing baby, your spine, muscles, and joints are placed under increasing stress

Ankle injuries are one of the most common issues I see in dancers. I often hear, “My dancer keeps rolling their ankle,” or “It feels weak even though it healed.” If this sounds familiar, you or your dancer may be dealing with ankle instability.

As a physiotherapist who works with dancers and as a former competitive dancer, I understand how frustrating recurring ankle issues can be. The good news is that even though ankle instability is common, it is very treatable with the right approach.

Let’s break down why ankles keep rolling in dancers and what can be done to prevent it.

Pain is something many dancers and parents quietly accept as “part of dance”. With all the sore feet, tight hips and general aches, it may be hard to know what’s normal and what’s a warning sign. The truth is, not all pain is the same, and understanding the difference is key to keeping dancers healthy and dancing long-term.

As a physiotherapist who works with dancers and as a former competitive dancer, I’ve seen how everyday dance-related aches and pains are often ignored, sometimes leading to more significant injuries over time. This guide will help you understand when it’s okay to keep training and when it’s time to stop and seek help.

Returning to dance after an injury can feel stressful for both dancers and parents. There’s often a mix of excitement and uncertainty: What if it happens again? Are we pushing too hard? Should they still be marking choreography?

As a physiotherapist who works with dancers and as a former competitive dancer, I understand how emotional and challenging the return to dance can be. The goal isn’t just to get back to class, but to return safely, confidently, and in a way that supports long-term dance health.

Here’s a general timeline to help parents and dancers understand what a healthy return to dance often looks like.

Starting pointe work is an exciting milestone in a dancer’s journey. For many young dancers, it represents years of hard work and dedication finally paying off. For parents, however, it can also raise an important question: Is my dancer truly ready for pointe?

As a physiotherapist who works closely with dancers, and as a former pre-professional ballet dancer myself, I’ve seen how important proper preparation is before beginning pointe work. Pointe places significant demands on a dancer’s body, and starting too early or without the right physical readiness can increase the risk of injury.

Let’s break down what “being ready for pointe” actually means and what to look for before you or your dancer takes this next step.

Welcoming a new baby is an exciting and transformative time. Along with the joy and wonder, many new mothers are surprised by how much their bodies have changed during pregnancy, labour, and delivery. Postpartum physiotherapy and massage therapy can play a key role in recovery, helping you feel stronger, more comfortable, and confident as you adjust to life with your newborn.

Toronto winters are beautiful—but also unpredictable, icy, and sometimes dangerous. Every year, physiotherapists see a spike in injuries caused by slips and falls on snow- and ice-covered surfaces. These injuries can range from mild bruises and muscle strains to more serious sprains, fractures, and concussions. With a proactive approach and a bit of preparation, most slip-and-fall injuries are entirely preventable. Here are five physiotherapist-approved strategies to help you stay safe this winter.

If you’re new to chiropractic care, it’s very normal to feel unsure about what the first appointment involves. The good news is that your first visit is straightforward, informative, and centred on understanding your concerns and goals. My aim is to make the process clear and comfortable so you know exactly what to expect and feel confident throughout the session.

There's something magical about running along the Beaches boardwalk on an early Saturday morning. The sun rises over Lake Ontario, the sound of waves mimics the rhythm of your stride, and you're reminded why Toronto runners consider this area a hidden gem. But as physiotherapists serving the Beaches and Scarborough communities, we also know that even the most scenic routes can lead to injuries if you're not careful.

Waking up with a stiff or sore neck or suddenly feeling a sharp pain when turning your head can be frustrating and even a little worrying. It’s easy to think it’s just a pulled muscle, but how long it takes to feel better can depend on a few different things. And more importantly, you might want to ask: is it actually just a pulled muscle?

If you’ve ever experienced lower back pain that spreads down into your leg, along with tingling or numbness, you’re not alone—and you’re not without options. This combination of symptoms can be uncomfortable and disruptive to your everyday life. The good news is that there is a solution. With the right assessment and treatment plan, you can manage the pain and get back to doing the things you enjoy.

We’ve all been there—one minute you’re living your best life, and the next, you’re rubbing your neck like you just lost a wrestling match with your pillow. Then comes the headache, creeping in like an uninvited guest at a dinner party. But what’s the deal? Are your neck and your head conspiring against you?

As your friendly neighbourhood physiotherapy clinic, we’re here to break it down, explain the connection between a stiff neck and a headache, and—most importantly—tell you what you can do to stop it.